Porotos Granados (Chilean Bean Stew)

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Porotos Granados (Chilean Bean Stew)
60 min.
6
263kcal

Suggestions

Ingredients

  •  pepperoncini peppers chopped
  • cups butternut squash cubed
  • 15 ounce cannellini beans rinsed drained canned
  • cups chicken stock see 
  • tablespoons basil fresh chopped
  • cups regular corn frozen
  • cup lima beans *soaked overnight frozen
  • tablespoon olive oil 
  •  onion yellow chopped

Equipment

  • pot

Directions

  1. Heat the olive oil in a stock pot over medium heat; add the onion and cover. Cook the onions until soft and translucent, about 5 minutes. Stir the squash, great Northern beans, and lima beans into the pot; pour the chicken stock over the mixture. Cover and cook until the squash is tender and beginning to break apart, 30 to 45 minutes.
  2. Stir the corn and basil into the stew; cook until the stew reaches the consistency of pancake batter, about 10 minutes more.
  3. Sprinkle the chopped banana pepper over individual portions to serve.

Nutrition Facts

Calories263kcal
Protein18.98%
Fat15.11%
Carbs65.91%

Properties

Glycemic Index
21.42
Glycemic Load
1.75
Inflammation Score
-10
Nutrition Score
19.393043414406%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:263.49kcal
13.17%
Fat:4.67g
7.19%
Saturated Fat:0.9g
5.65%
Carbohydrates:45.88g
15.29%
Net Carbohydrates:37.36g
13.58%
Sugar:4.64g
5.16%
Cholesterol:3.6mg
1.2%
Sodium:180.7mg
7.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.21g
26.42%
Vitamin A:5007.67IU
100.15%
Fiber:8.52g
34.07%
Manganese:0.67mg
33.25%
Folate:128.43µg
32.11%
Potassium:892.93mg
25.51%
Phosphorus:233.04mg
23.3%
Magnesium:90.43mg
22.61%
Vitamin C:17.78mg
21.55%
Vitamin B1:0.31mg
20.47%
Vitamin B6:0.4mg
19.9%
Vitamin B3:3.89mg
19.44%
Copper:0.32mg
16.24%
Iron:2.89mg
16.08%
Vitamin B2:0.23mg
13.29%
Selenium:7.73µg
11.04%
Zinc:1.42mg
9.48%
Calcium:76.74mg
7.67%
Vitamin E:1.12mg
7.47%
Vitamin B5:0.71mg
7.05%
Vitamin K:5.78µg
5.51%
Source:Allrecipes